01.24.14

Fitness
A1. run 200 meters X 4; rest 45 seconds
A2. row 250 meters X 4; rest 45 seconds
A3. sideways ape X 1 lap X 4; rest 45 seconds
B. 20 pistols @ 1111 (alternating--10 each); rest as needed--focus on form

Performance
AMRAP in 3:00
burpee box jumps @ 24/20 (step down)
AMCAP in 3:00
cals on rower
AMRAP in 3:00
10 toes-to-bar
10 alternating lunge steps
AMCAP in 3:00
cals on rower

*clock keeps running (no prescribed rest b/t amraps OR for transitions--The tester is 12 minutes TOTAL)
**score is total reps and cals